If you have not already caught on, wearing a waist trainer during your workout sessions can really amplify your results and intensify that good burn you feel in your core. The compression helps you sweat harder than on your usual exercise routine, helping you flush out all that water weight and burn much more calories along the way.
To make the most out of your waist training routine, we highly suggest mixing it up with some HIIT cardio and strength training moves, while alternatively focusing on varying target areas.
Getting the right waist trainer
Before anything else, you should first ensure you have the right waist trainer band for the job. When picking one designed for physical activities, you want something that holds a firm shape, is durable enough to withstand intense movements, keeps your core constantly compressed, and at the same is flexible enough so it does not restrict your movement.
This is our top choice if you are looking into workout bands. It is made of neoprene fabric, which provides extra heat retention, making it perfect for intense perspiration and calorie burning activities.
This waist trainer was designed for you to use just about anywhere. You can wear it when you go to work, school, grocery shopping, on a night out, or even while you are lounging at home. Yes, you can also wear it during your workouts. While it may not provide the extra benefit that the latex waist trainer gives, it does a neat job retaining heat around your core and amplifying your exercises.
HIIT Cardio Workout
HIIT stands for High Intensity Interval Training, and is comprised of fast, highly intense bursts performed between equal or longer periods of rest. The science behind this workout style is that by quickly increasing your heart rate, you can burn much more fat in way less time.
This is perfect for those who do not have much time for a daily exercise, but would really love to get an intense jump on it regularly. Be sure to wear your chosen compression band throughout every rep to maximize your reps and effort.
4 reps of each of the following exercises are considered as 1 complete set. It will take a total of about 2 minutes long per set and you may repeat the whole circuit if you prefer a longer workout session. We recommend doing a light warm up before starting followed by some good stretching when you are done.
Sprints. Go full speed for 20 seconds, jog in place for 20 seconds, and then sprint right back.
Burpees. Position yourself in a low squat with your hands flat on the floor beneath your shoulders. Keep your elbows straight then kick your feet back, resulting in a plank position. Jump back into the low squat position then jump straight up while extending your arms. Once you hit the ground, immediately return to the low squat position.
Jump lunges. Keep one foot forward with both feet flat on the ground. Lower into a lunge until your front leg forms a 90-degree angle. Jump up while switching your legs, so that the other one is now in front and again lowered into a lunge.
Jump squats. Get into a low squat position while keeping your back upright and your weight on the balls of your feet. Jump up while extending your arms, and lower back into the squat position when you land.
Mountain climbers. Get into a plank position then pull one leg forward until it is underneath your torso. Keep the other leg straight backwards, and then switch their positions rapidly as if you were climbing a mountain.
Jumping jacks and/ or jump rope. These need no introduction. Add them to your set by doing as many as you can and as fast as you can.
HIIT Abs Workout
Now that you know how to put a HIIT twist on your usual cardio waist training exercises, try incorporating these into your ab workout as well! You can imagine how toned your core will be after regularly adding this into your weekly schedule.
Bridge pose. Do 4 sets of 20 reps
Leg lifts. Do 4 sets of 15 reps
Plank twist. Do 3 sets of 20 reps
Leg extension crunches. Do 3 sets of 20 reps
Oblique hop plank hold. Do 4 sets of 20 reps
Side crunch leg extensions. Do 6 sets of 15 reps
It is important to note that you do not want to do any form of crunches with a waist trainer on. This bends the band in a way it was not designed to, which can only damage your trainer. On top of that, it may also lead to discomfort and injuries.
If you work out at least 5 days a week, you can definitely spread these routines around. However, throughout your waist training, we recommend spending 1 day per week focusing on recovery cardio instead of a HIIT workout. Even if you are in recovery, a waist trainer adds a great touch to help you sweat out and activate your core.
You can opt to go for a jog, brisk walk, or just stick to your elliptical. We recommend about 30 minutes of exercise in total.
Other recommended trainers
When waist training on a regular basis, we highly suggest alternating between different bands. This is more hygienic as it gives you ample time to properly wash and dry your trainer. Apart from that, it also maximizes your compression band’s life span by reducing risk of wear and tear.
Last but not the least, when you are through with your workout session for the day and want to kick back on a night out with friends or a fun party, we recommend wearing a Classic Cincher to accentuate your curves in all the right places and help you look your best!
Hannah - Manager at Hourglass
Hannah is a certified personal trainer based in Australia. Since 2017 she has inspired women across the nation through honest & educational content. Her dietary and fitness expertise are trusted across the fitness community.